Baby Bitesize: The Early Rising Fix Most Parents Overlook
We’ve all been there.
Bleary-eyed, fumbling for the kettle at 5:13am, trying to pretend that we’re not already halfway through a toddler snack negotiation before the sun's even come up.
Early rising is one of the most common concerns I hear from parents. And honestly, I get it — it’s exhausting. What makes it trickier is that, more often than not, we try everything we think will help, only to find ourselves stuck in the same cycle. One thing I’ve noticed? There’s a fix most parents completely overlook… and that one small change can create the biggest shift.
Let me tell you a story.
Meet the 5:30am Family
I was recently working with a beautiful family through my Sleep Express service — a 60-minute clarity call designed to troubleshoot sleep struggles and create a tailored plan. Their eight-month-old son had become an early riser. We’re talking bright-eyed, ready-to-play at 5:00 or 5:30am.
And while some families might be totally fine with that (because let’s be real, some parents are morning people), this particular family wasn’t. It was throwing off the flow of their day. Mum was running on empty, dad was struggling to connect after FIFO shifts, and their baby was showing signs of overtiredness — despite clocking lots of day sleep.
So, we dug deeper.
The Sleep Science Behind the Yawns
Here’s where things get interesting. We often assume that if a baby wakes early, they must need that early nap to catch up on lost sleep.
But the truth is: that early nap is actually reinforcing the early wake-up.
Think of it like this. Baby wakes at 5:30am. They’re understandably tired a couple of hours later, so down they go for a nap at 8:00am. It lasts two hours (which seems like a dream, right?). But what’s really happening is their internal clock is going, “Great! I can wake up early, because I get a big catch-up nap soon after. No worries.”
Over time, this becomes the new norm. The early rising sticks. And parents wonder why nothing’s changing.
So, What Did We Do Differently?
The key shift we made was pushing that first nap later — aiming for a 9:00am start instead of 8:00am.
Now, this wasn’t a cold-turkey jump. Depending on the child, this stretch might need to happen slowly. Every baby is different — temperament, age, and emotional resilience all play a part.
But we held a goal in mind: more wake time in the morning = more sleep pressure = better night sleep and later wake times.
We also looked at total day sleep. This little guy was clocking two hours in that first nap alone. For an eight-month-old, that’s a large portion of the recommended total day sleep (usually around 2.5–3 hours). If he’s already met most of his sleep needs by 11am, the rest of the day becomes a tricky balancing act. More naps often mean less pressure to sleep at night — cue more early waking.
So, we gently capped that morning nap and shifted his nap schedule accordingly.
But What About the Crankies?
Now, if you’re reading this thinking, There’s no way my child could stretch longer in the morning without turning into a gremlin, I hear you.
Stretching a wake window is challenging. It requires patience, observation, and sometimes, creativity.
Here’s what I suggested to this family — and what might help you too:
Leave baby in their cot longer if they’re happy. Just because they’re awake doesn’t mean the day has to start. Let them babble, look around, stretch. Avoid eye contact or interaction, especially if they’re in bed with you. Once they see you, it’s game over.
Use low-stimulation activities at the start of the day. A pram walk, quiet time on the couch, or a drive for coffee can help pass time without overwhelming them.
Incorporate room changes. Boredom mimics tired cues. Change environments, rotate toys, bring them along while you do chores — it all helps distract and engage them.
Hold them differently. If they usually associate facing-in cuddles with sleep, try carrying them facing outwards during stretches. This keeps them connected but less inclined to doze off.
Look for real tired signs, not boredom or overstimulation. That 3pm workday yawning you do? Babies do the same. A dip mid-wake window doesn’t mean it’s nap time — it might just be a natural lull.
Progress Over Perfection
This family didn’t fix things overnight. There were tears (from everyone), a few mornings where it all went pear-shaped, and days when it felt easier to go back to old habits.
But each day, they stretched just a little more.
Ten minutes here. Fifteen minutes there. A few extra cuddles. A room change. A slower morning pace.
And guess what? Their little one started waking closer to 6:30am.
That’s an entire hour of extra sleep. Not just for baby, but for mum too.
You Don’t Have to Navigate This Alone
Sleep is complex. And with so many different voices, methods, and philosophies out there, it’s easy to second-guess yourself.
That’s why I offer personalised support. Whether through a free sleep clarity session or a Sleep Express call, I’m here to help you filter the noise, understand your child’s unique needs, and find an approach that works for you.
Because sometimes, it’s not about more information — it’s about knowing which piece of advice actually fits your puzzle.
Final Thoughts
If early rising is turning your mornings into a marathon before 7am, try this:
Don’t follow an early rise with an early nap.
It may seem counterintuitive at first, but with patience and the right strategies, you can gently guide your baby’s body clock to shift — and bring some peace back to your mornings.
And remember, you’re not doing it wrong. You’re learning alongside your child. That’s the point of parenting.
“The point of parenting is not to have all the answers before we start out, but instead figure it out on the go as our children grow — because as they do, so will we.”
If you found this helpful, pass it on to a fellow parent navigating those early wake-ups. And if you’ve got a question of your own, I’d love to hear from you — it might just feature in the next Baby Bitesize episode.
With love,
Jen x
